From health.clevelandclinic.org
Make meals with lean proteins, non-starchy vegetables and complex carbohydrates
Gestational diabetes isn’t your fault. Pregnancy hormones can make it harder for your body to use insulin. But the foods you choose to eat can help keep your blood sugar in a healthy range to keep complications at bay.
Registered dietitian Tegan Bissell, RD, LDN, CDCES, along with diabetes educator and registered nurse Megan Asterino-McGeean, BSN, RN, CDCES, explain what healthy eating with gestational diabetes looks like.
What is a gestational diabetes diet?
A gestational diabetes diet balances complex carbohydrates with lean proteins and healthy fats to keep your blood sugar levels steady, Asterino-McGeean explains.
“It also has the nutrients needed to support a healthy pregnancy for both you and the foetus,” she says.
Why diet matters when you have gestational diabetes
“During pregnancy, the placenta makes hormones that make it harder for insulin to do its job,” explains Asterino-McGeean. “As a result, your blood sugar can rise more easily, especially after carbohydrate-heavy meals and snacks.”
High blood sugar levels during pregnancy can be dangerous, bringing possible risks, like a larger-than-average baby and the need for a C-section.
That’s why what you eat can play such a big role in managing gestational diabetes.
Foods to eat with gestational diabetes
Let’s take a closer look at the types of foods to opt for.
Lean proteins
Protein helps you feel full, and it slows digestion. It’s also an essential building block for foetal growth.
“Lean” means the protein is lower in total fat compared to other types of protein. Examples include chicken, eggs, fish and tofu.
“It’s especially important to eat protein at breakfast for more stable hunger levels throughout the day,” Bissell says. “This may also help lessen morning sickness.”
Non-starchy vegetables
Non-starchy vegetables are packed with important vitamins, minerals and fibre for both you and the foetus.
“They’re so low in carbs that you can consider them ‘freebie’ foods,” Bissell notes.
Non-starchy vegetables include:
- Broccoli
- Cucumbers
- Green beans
- Peppers
- Salad greens
Healthy fats
Healthy fats help you feel full and are beneficial for heart health. They include avocado, seeds, nuts and nut butters, and olive oil.
Complex carbohydrates
Carbs are a key source of energy, fibre and certain nutrients.
“Complex carbohydrates digest more slowly than simple and refined carbs, like sugar,” explains Bissell. “So, they tend to cause smaller blood sugar spikes”
Complex carbs include:
- Beans
- Berries
- Brown rice
- Sweet potatoes
- Whole-wheat bread
Sample gestational diabetes meal ideas
So, what does this balance of food look like? Here’s just one day’s worth of gestational diabetes meal ideas.
Breakfast
- 6 ounces of low-fat Greek yogurt
- 12 almonds
- Handful of berries
Lunch
- 1 slice of 100% whole-wheat bread
- 3 ounces of grilled chicken
- 1 slice of cheese
- Broccoli
- Berries
Dinner
- 6 ounces of cooked salmon
- 1/2 cup of cooked brown rice
- 1/2 plate of green beans
- 1 tablespoon of butter or oil
Three snack ideas
- 1/2 cup of 2% cottage cheese
- Carrot sticks with light ranch dressing
- 1 ounce of mixed nuts
Foods to limit
Some foods are more likely to cause blood sugar spikes. If you have gestational diabetes, Bissell says it’s best to limit or avoid:
- Ultra-processed foods, like sugary cereals, candy and packaged snacks
- Deep-fried foods, like French fries, fried chicken and onion rings
- Sugary drinks, including juices, sodas and sweetened teas
Seeing some of your pregnancy cravings on this list may feel discouraging. But you don’t have to be perfect.
“It’s about balance and moderation,” Asterino-McGeean encourages. “Aim for healthy eating patterns most of the time."
And keep in mind that gestational diabetes won’t last forever. Once your baby is here, it’ll be safer to indulge your salty-sweet favourites.
Gestational diabetes diet tips
You may know which foods are most helpful to eat. But putting that knowledge into action can be challenging, especially while you’re balancing all the other ups and downs of pregnancy.
Here are some tips to keep in mind as you manage gestational diabetes:
- Eat regularly. Skipping meals can make cravings harder to manage. Asterino-McGeean advises eating three small- to moderate-sized meals and one or more snacks each day.
- Drink plenty of water. Hydration is important for all pregnancies, but it’s extra important when you have gestational diabetes.
- Try, and try again. “A meal that works for someone else may not be best for you,” says Bissell. “Keep track of your meals and post-meal blood sugar levels to learn your ideal food combinations.”
- Stay consistent. Eat at the same time each day and try to eat the same types of food. “This routine may get boring, but repetition keeps blood sugar more stable,” adds Asterino-McGeean.
- Work with a dietitian. A registered dietitian can help take the guesswork out of this new-to-you eating plan, especially if you have other dietary needs or preferences, Bissell says.
- Try not to compare your pregnancy to others. Each body and pregnancy is completely unique. Try to stay focused on yourself to prevent unnecessary stress.
It’s not easy doing the work of a body system that’s usually automatic. Be kind to yourself and celebrate each small win. If you feel like you’re fighting an uphill battle, ask your healthcare provider for help.
“In some cases, diet alone isn’t enough to manage gestational diabetes,” Asterino-McGeean recognizes. “Your healthcare team may suggest medication to help your body get what it needs.”
https://health.clevelandclinic.org/gestational-diabetes-diet
